Banana Bread Nut Ball Snack

Brought these to class last week to share after our workout.  Many of you asked for the recipe.  Easy snack that tastes like banana bread.  Gluten and dairy free.


Banana Bread Nut Ball Snack


3 large dates, pitted

3/4 cup walnuts

1 Tbsp. nut butter of your choice (peanut, almond, sunflower, etc.)

2 Tbsp. coconut flour

1/4 tsp. vanilla bean powder or extract

1 VERY ripe banana

Optional – cacao or cocoa powder or dried unsweetened coconut flakes (to roll at end)



Pop all ingredients in a food processor and combine until a dough forms.  If too sticky, add a tsp of water or almond milk to soften into dough.  The mixture should not be so dry that it crumbles when you try to roll into small ball sizes.  However, not so wet that if is too sticky to form into ball shape, if so, add a tsp more flour.

Use a tsp to measure out small balls of dough. Using hands, roll each into a small ball shape.  Optional and recommended, roll each ball in coconut flakes or powder to add flavor and keep them from sticking to each other.

Place in freezer in small container to harden up completely, aprox. 30 minutes.  Store in air tight container in refrigerator until ready to eat.  Will stay fresh up to 2 weeks.

These are great for bike ride snacks.  If planning to take them along, keep them in the freezer rather than moving to fridge.  Pack them in plastic bag and they will be cool when ready to eat.

Serving size: 2 balls

recipe by: that sugar film modified by


Boring Breakfast Solution #6 – Microwave Banana Bread Mug Cake

Simple yet healthy is the key these months.  Gluten free or not, this one is a great one to try.

Banana Bread Mug Cake

Prep Time: 5 minutes

Cook Time: 3 minutes

Total Time: 8 minutes

Yield: 1 mug cake


1 large ripe banana, mashed
1 large egg, lightly beaten
2 tablespoons full-fat coconut milk (or almond milk)
1 to 2 teaspoons pure maple syrup (or honey) (OPTIONAL)
2 tablespoons coconut flour (or 4 tablespoons almond flour)
1 tablespoon raw walnuts, chopped
1/4 teaspoon ground cinnamon
1/4 teaspoon baking powder
Pinch sea salt


Combine all ingredients and mix.  Place in microwave safe mug and microwave on high for 3 minutes.  Remove and let sit for 1 minute to cool slightly.  Eat and enjoy.


As always, let me know what you think once you try it.


Breakfast getting boring?

Is breakfast getting too predictable and needs some jazz? Try Almond Apple Pancake Muffins. Easy to make ahead for the entire week and 17g of Protein!  A great breakfast option (2 muffins) or snack (1 muffin) for your day.

Almond Apple Pancake Muffins

recipe by: modified by                     yeild: 12 muffins

  • 2 large eggs
  • 1/2 cup unsweetened applesauce
  • 1/2 cup low-fat buttermilk or almond milk
  • 2 cups Almond Flour
  • 1/3 cup plain or vanilla whey protein powder
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt (optional)
  • Topping: 2 cups frozen or fresh blueberries, 1 TBS maple syrup, 1 tsp corn starch

Preheat oven to 350 degrees.  Place eggs, apple sauce, buttermilk (or almond), almond flour, protein powder, cinnamon, cloves, baking soda, baking powder and salt into a blender or bowl and blend until smooth.

Pour batter into 12 greased or paper lined muffin cups.  Bake until set and lightly browned on top, aprox. 20 minutes.  Let cool.  Store in air tight container in the refrigerator.

Stir together blueberries, maple syrup, and corn starch in a large microwave safe bowl.  Heat on high, uncovered, for 2 minutes.  Stir and heat another two minutes.  Top 2 muffins with 1 tbs of sauce.

Nutrients per serving (2 muffins):  323 cal., fats, 21g, sat fat 1g, 
Sodium 131mg, Carbohydrates 22g, fiber 6g, Sugar 10g, Protein 17g
Alternative Ideas:

Substitute Applesauce for 1/2 cup pumpkin puree or canned pumpkin

Add fresh chopped apples pieces with peel to increase fiber content

Reduce calories by:

Omit blueberry sauce for a drizzle of maple syrup

Omit blueberry sauce for 1/2 cup fresh berries